Put Some Spring Into Your Step

Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes (see Check Shoes for more details), comfortable clothing, and the desire. Make a plan for where you will walk, and how long you want to walk. Also, think about bringing a cell phone, your keys, and water – in case of emergencies!

When starting out, especially if you have not been exercising for a few months (or more), be sure to start slowly. Just step out your front door, walk for about 5-10 minutes, turn around and walk back home. This will give you a great 10-20 minute workout. Do this everyday – or at least most days of the week. If you want to keep track of how far you are walking, consider buying a pedometer that both tracks your steps and your calories. After a few weeks of consistent walking, add 5 minutes to your walk until you are walking at least 30-45 minutes most days of the week.

Posture is very important to walking comfortably and easily. With good posture, you will be able to breathe easier and you will avoid back pain.

Make sure that you stand up straight and do not arch your back. Think of being long and lean. Keep your eyes forward, not looking down, but rather 20 feet ahead. In addition, try pulling up your abdominal muscles to strengthen your core.

When you are walking, your shoulders should be relaxed, not drawn up toward the ears. Arms should swing naturally with each step, and should be bent at the elbow at a 90-degree angle. This is important. Straight arms on long walks lead to problems with swelling, tingling, and numbness of the fingers or hands. Bending your arms will not only eliminate this problem, it will also help to gain upper-body strength and tone the deltoids, biceps, and triceps. In addition, if weight loss is a goal, bending the arms will also burn 5% - 10% more calories.

Finally, just going for a stroll will not help you reach your fitness or weight loss goals. You must walk at a pace where you can feel yourself working, at least slightly, where you are beginning to breathe heavily, and still hold a conversation. On a scale of 1 – 10, where 1 is sitting quietly with no intensity and 10 is working so hard you cannot hold a conversation at all; you should strive for intensity between 4 and 6 during your walk.

Please Remember: If you are new to walking, start with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.

Spring Ahead, Change Batteries, and CHECK SHOES!!!

If you are an avid walker, be sure to check for wear and tear every three months. Simply place the soles of your shoes together, and notice where you have worn down your shoes. IF your shoes are worn down on the outsides of the shoes, then you tend to supinate or place more weight on the outside of your foot; if the soles are worn down on the inside, then you tend to pronate, or favor placing the weight on the inside of your foot. When shoe shopping, be sure to keep your foot type in mind.

If you crosstrain, meaning that you play tennis and walk and possibly take aerobic classes as well, then you need a good cross-training shoe, to cover all your activities. Do not be fooled by numbers or shoe sizes. Rather, test out your shoes by walking in them right there in the store. Shop for shoes later in the day, as our feet tend to swell, and be sure that all toes are comfortably spread out, and there is no heel slippage.

Furthermore, if you wear orthotics, be sure to take both your orthotics and a good pair of athletic socks when trying shoes on.
If you’re still unsure if you’ve bought the pair, then walk around your home in the shoes for a day or so. You can return the shoes if they have not been worn outside.

Enjoy your Spring Exercising.

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Amy’s Story: Tackling Hurdles

There are hurdles in life. Hurdles that keep you from getting to or doing the things that you know are important and that you want to do.

Hurdles like:

• I don’t have enough time for exercise.
• I eat when I’m stressed out.
• I want to work out but I don’t even know where to begin.
• I do a little bit of exercise but it doesn’t seem to make a difference.
• I hate the way I look and feel…but I really don’t have time to do anything about it.
• I feel intimidated going to the gym.
• I have no clue where to begin.
• I REALLY DON’T HAVE TIME

My hurdles had been there for so long and were so ingrained in me that they had formed into a virtual giant brick wall.

I learned about Fitness by Phone® from a dear friend and liked the idea of taking personal responsibility for my fitness – if not me who would? Fitness by Phone® and my wonderful coach worked with me personally and we tackled what needed to be tackled in small doses and systematically. Things went slow because breaking old habits was not easy for me.

Looking back, before I even realized it that brick wall was crumbling and I realized that I could do it and I swept that brick wall away. I now exercise regularly and love it…and I have the time. It’s there. I’m doing it and it feels great.

Amy Svec, California

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©2008 Katdance Fitness